Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122824 (AMRAP – Rounds and Reps)

Teams of 2

20 Min follow the leader

5 Power Cleans 95/65

5 Thrusters 95/65

5 Bar Hopping Burpees

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122824 (AMRAP – Rounds and Reps)

Teams of 2

20 Min follow the leader

5 Power Cleans 95/65

5 Thrusters 95/65

5 Bar Hopping Burpees

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

122824 (AMRAP – Rounds and Reps)

Teams of 2

20 Min follow the leader

5 Power Cleans 95/65

5 Thrusters 95/65

5 Bar Hopping Burpees

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

20 Cat Cow

15 Sonics

10 Bent knee windshield wipers

5 prone internal external rotation

Then

30 sec each

•Jumping Jacks

•Snatch High Pulls

•vertical Jumps

•Muscle Snatch

•High Knees

•Power Snatch

122724 (Time)

For time

5 Rounds

400m run

15 P. snatches 75/55

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

20 Cat Cow

15 Sonics

10 Bent knee windshield wipers

5 prone internal external rotation

Then

30 sec each

•Jumping Jacks

•Snatch High Pulls

•vertical Jumps

•Muscle Snatch

•High Knees

•Power Snatch

122724 (Time)

For time

5 Rounds

400m run

15 P. snatches 75/55

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

20 Cat Cow

15 Sonics

10 Bent knee windshield wipers

5 prone internal external rotation

Then

30 sec each

•Jumping Jacks

•Snatch High Pulls

•vertical Jumps

•Muscle Snatch

•High Knees

•Power Snatch

122724 (Time)

For time

5 Rounds

400m run

15 P. snatches 75/55

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

20 Cat Cow

15 Sonics

10 Bent knee windshield wipers

5 prone internal external rotation

Then

30 sec each

•Jumping Jacks

•Snatch High Pulls

•vertical Jumps

•Muscle Snatch

•High Knees

•Power Snatch

122724 (Time)

For time

5 Rounds

400m run

15 P. snatches 75/55

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

20 Cat Cow

15 Sonics

10 Bent knee windshield wipers

5 prone internal external rotation

Then

30 sec each

•Jumping Jacks

•Snatch High Pulls

•vertical Jumps

•Muscle Snatch

•High Knees

•Power Snatch

122724 (Time)

For time

5 Rounds

400m run

15 P. snatches 75/55

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

20 Cat Cow

15 Sonics

10 Bent knee windshield wipers

5 prone internal external rotation

Then

30 sec each

•Jumping Jacks

•Snatch High Pulls

•vertical Jumps

•Muscle Snatch

•High Knees

•Power Snatch

122724 (Time)

For time

5 Rounds

400m run

15 P. snatches 75/55

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 122724 (Time)

7 rounds

7 Burpees

7 KBS

7 KB Goblet Squat

7 K2E

7 DB Push Press

7 Pull Ups/Ring Rows

7 cal Bike

100m run